Start WODing Members Program – Week 27

Posted on Posted in Members Only

MONDAY

07/03/17

STRENGTH AND MUSCLE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

5 ROUNDS FOR TIME

8 Standing KB Overhead Press
10 KB Front Squats
12 Double KB Swings To Eye Level
(With 22/13lb or 10/6kg KBs In Each Hand, scale weight down by 4lbs or 2kg if needed)


PERFORMANCE PUSH

3 x 12 Dumbbell Rows
(Use 35lb/22lb DB or KB. Engage your mid-back and not your upper traps)

5 x 5 Ring Dips
(scale down options are bar dips and then bench dips)

 

TIPS AND TRICKS

Lets kick Monday off with a great WOD that includes one of my favorite exercises, the double KB swing. Its great for building the glutes and hamstrings and provides a different challenge to the standard KB swing. Make sure to check out Matt Chan in the demonstration video, who takes you through the technique. Remember to post your times to the comments!

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TUESDAY

07/04/17

INTERVAL TRAINING


WARM UP

5 minutes Light Cardio into 10 Warm-up Reps For Each Exercise

 

FOR TIME

2800m Row
Every 400m 10 Air Squats

 

PERFORMANCE PUSH

3 x 8 Paused Goblet Squats
(22/13lb or 10/6kg KB/DB)

 

 

TIPS AND TRICKS:

Today's WOD is going to be tough on the legs guys, but they are the largest and one of the strongest muscles in the body, so believe me they can take it! Every 400m, get off the rower and perform 10 air squats, then hop back on. Take a little breather if you need to but keep it as quick as you can. Remember to do that last set of air squats after the 7th round!

 

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WEDNESDAY

07/05/17

SPEED AND POWER


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

5 ROUNDS FOR TIME

5 Push Ups
10 Renegade Rows
15 Dumbell Thrusters
(22/13lbs or 10/6kg DBs each hand for men/women, scale down by 4lbs/2kg if needed)

 

PERFORMANCE PUSH

3 x 1 Minute Side Plank Each Side 
(If you can't plank for one minute, break them down into 30-second sets, but make sure you accumulate 3 minutes total each side)

 
TIPS AND TRICKS

OK today features one of the more infamous movements in CrossFit, the thruster! Remember to rest the dumbbells on your shoulders after you finish the press otherwise your shoulders will burn out quickly! Check out this video or click on the link above to learn the proper technique.

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THURSDAY

07/06/17

CORE


WARM-UP

5 minutes light cardio into 5-10 warm up reps
 

5 ROUNDS FOR TIME

5 Single Arm KB Overhead Press
10 Single Arm KB Front Squat
15 Single Arm KB Swing
(26/13lbs or 12/6kg kettlebell for men/women) 
(**NB** Perform all 3 exercises with your left arm, then the right - That's 1 round)


PERFORMANCE PUSH

3 x 5 Turkish Get Ups (Each Side)

(use a light Kettlebell, 26/13lbs or 12/6kg for men/women)


TIPS AND TRICKS

OK today I don't want you to put that kettlebell down until you have to swap arms. Perform 5 presses, bring the kettlebell down to your shoulder and do 10 squats (these can be tricky, take a look at the demo image first) then lower do 15 swings all without letting go. It will be hard but its a great way to build mental toughness and grip strength. As always scale the weight back if you need to.

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FRIDAY

07/07/17

BODYWEIGHT


WARM-UP

5 minutes Light Cardio and 5-10 Light Warm-Up Reps
 

10 ROUNDS FOR TIME

10 Air-Squats
10 Push-Ups
10 Sit-Ups

PERFORMANCE PUSH
5 x 5 Pull-Ups or Negative Pull-Ups

(Negative pull-ups are where you jump to help pull your chin over the bar and then slowly lower yourself for a count of 3)

TIPS AND TRICKS

This is one of my all time favorite WODs, it's so simple and effective. Plus you can do it anywhere so it's perfect if you're traveling or in a hotel room. Remember we're performing CrossFit style situps, with the soles of your feet together, lie back and touch your hands on the floor beside your head, then when you sit-up, touch the toes of your trainers, that's one full rep! To try and fire through the reps as fast as possible, and post your times to the comments!

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SATURDAY

07/08/17

ENDURANCE/WILDCARD


WARM-UP

5 minutes Light Cardio  
EVERY MINUTE ON THE MINUTE FOR 30 MINUTES
10 Calorie Row

PERFORMANCE PUSH
3 x 10 Single Arm Dumbell Row

(35/16lbs or 16/8kg for men/women)
 

TIPS AND TRICKS

Today's WOD is a nice little EMOM. Sit yourself on the rower and get a timer or sit near a clock. You can set the units on the rower to calories just by pushing the button on the monitor Every time a new minute rolls around row 10 calories. This should take you far less time than 1 minute, maybe even less than 30 seconds so take the rest of the time to rest and then the next minute row 10 more. The harder you row the more rest you'll get!

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SUNDAY

07/09/17

REST


IS YOUR BREAKFAST NUTRITIOUS ENOUGH?

Hi Guys, I wanted to talk to my members today about eating the right breakfast. 

Lots of people either rush it and see it as something to get done before they go off to work or for others, it might be a sugar-laden cereal fest.It is important to get a good amount of protein in first thing.

There is the 30/30 rule among nutritionists: consume at least 30g of protein within 30 minutes of waking up.

Oats are also a great source of complex carbs but try to add some extra protein from protein powder or eggs. Your breakfast should also contain good amounts of veggies, maybe some fruit but don't overdo it as they are high in sugar.

You also want some healthy fats in there in the form of nuts like almonds, cashews or from peanut butter, or as I do, putting coconut oil into my morning smoothie.

Check out the link below for some great breakfast recipes to really help support your training.

http://crossfitlondonuk.com/tag/breakfast-recipes/

 

 

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How Did Your Training Go This Week?

What Exercises Do You Want To See In Next Weeks WODs?

Comment Below And Let Me Know

Start WODing is not responsible for any accident or injury that may occur when performing our workout program. Consult a medical professional before undertaking any exercise program.

-Start WODing is not responsible for any accident or injury that may occur when performing our workout program. Consult a medical professional before undertaking any exercise program.

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